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Body Diagram
ARMSBiceps
 
Barbell Biceps Flex
 

Position
Stand in a ready position with your feet about shoulder-width apart, your knees and hips slightly bent, and weight on your heels. With your upper arms pulled firmly to the side of your body, hold the barbell with your hands placed somewhere just outside shoulder width to allow for your natural carrying angle. Begin with your elbows aligned under your shoulders and slightly bent.

Technique
Contract your biceps, flex your elbows, and with your hands relaxed, begin to pull your lower arms out and up in front of your body. Pull your lower arms out and up in their natural angle from the elbows as far as they will go. Do not move your upper arms, and do not exceed the point of gravitational pull on the barbell. Hold, relax your hands, and continue to contract your biceps. Slowly lower the arms back to their original start position keeping tension on your biceps. Repeat.


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